Fiber 101: How to Increase Your Fiber Intake Without Overdoing It

You know oatmeal. But have you been introduced to its higher-fiber sibling, oat bran? I always love the options from Bob’s Red Mill.

When oat grains are processed to remove the inedible outer hull, the inner “oat groat” is left and then turned into oatmeal. The outer layer of the groat is the bran, which can be separated. That bran is retained in steel-cut oats and groats, but in other forms of oats, it’s removed and set aside as its own product.

Chia seeds have come a long way in our cultural consciousness from the days of chia pets. And while yes, you can still make yourself a mini topiary with them, these delightful little seeds are now known for the fiber and nutrients they provide.

If you’ve never worked with them before, they’re usually put into a liquid, which they absorb. This forms a gel-like texture. Now, if you’re not a fan of capitalizing on this to make your own chia puddings, they can also be added to other foods. These include oats (hot and cold), smoothies, baked goods, granola. That also can be used as a topping or even to make chia jam.

One of the types of pantry foods I find is often under-explored among the clients I work with is whole grains. Sure, people might have some experience with, for example, whole-grain oats. But rarely do they go beyond basics unless these foods already hold a culturally important role.

One of my favorite “starter grains” for people looking to expand their experience with grains is bulgur wheat. Not only is the fiber count impressive at 5 g per one-fourth cup, but the texture is fabulous, the flavor is nutty and rich, and it cooks in less than 15 minutes.

While there are absolutely more cost-effective and convenient canned-bean options than the dried beans from Rancho Gordo, in my humble opinion, they’re not really in the same league when it comes to flavor and texture. It might seem odd to describe the experience of eating a dried bean that’s been cooked as “fresh,” but that’s what the Rancho Gordo heirloom beans are like. They can be toothsome without being mealy, and creamy without grittiness.

I’ve also never come across such a variety of bean types. And while there are some recognizable stand-by options like the pinto bean, you can also get into some less-common varieties like the Puglia lentil or the Royal Corona Bean. I wouldn’t say this brand will make sense for “bean-ginners.” (I’m so sorry about that.) But it does hold a certain appeal if you’re a bean lover already, and you want to expand your palate while keeping fiber in play.

The name Barilla Protein+ might say protein, but the label definitely screams fiber, with a solid 5 g per 2-ounce (oz) serving.

The key to both the protein and the fiber is in the blend of flours. This pasta is made with a blend of semolina and durum wheat flours, plus lentil, pea, and chickpea flours. This combination ups the ante on fiber. But unlike other bean-based pastas, Barilla Protein+ maintains a really fabulous texture that is almost indistinguishable from regular, wheat-based pastas.

If you need any reassurances, I regularly feed it to my Italian-American family members and receive only praise. I love how easy this pasta makes it to find fiber in a simple and affordable meal, and I often use it to meal prep pasta salad for lunches during busy weeks. 

The world of functional beverages has expanded so much in recent years that it’s hard to keep track of which drink is offering which benefits. But when it comes to fiber, one drink is top of mind: Olipop.

With a whopping 9 g of fiber in a 12-oz can and a ton of fun flavors, you can easily get a significant percentage of your daily fiber needs met with just one drink. The fiber comes from a blend of sources, including cassava root fiber, acacia fiber, and guar fiber, which all dissolve completely. So there’s no gritty texture here, though there can be some aftertaste from the stevia used as a sweetener.

Olipop has a bevy of flavors, ranging from recognizable basics like cream soda, classic root beer, ginger ale, and vintage cola, to fruity and fun options like orange squeeze, Shirley Temple, raspberry sherbet, and many more.

So technically, this snack isn’t considered “high fiber.” Rather, it’s “a good source of fiber,” since it has 4 g per serving instead of 5 g. That said, we think popcorn absolutely needs to be included in any discussion of fiber-filled snacking, as it’s one of the most portable and cost-effective snacks for anyone looking to get more fiber.

The Lesser Evil brand has some of our favorite bagged options. The Himalayan sea salt flavor is a classic, and we love the buttery finish of the Himalayan gold, not to mention options like white cheddar and garlic Parmesan.

One way I recommend it to clients is by working it into a DIY snack mix: Pick a popcorn, a nut or seed, a dried fruit, and a fun chocolate candy for a fiber-filled snack you can make sweet or savory, with almost infinite variations. My personal favorite is salted popcorn, dried cherries, pistachios, and dark chocolate chips. If I’m feeling like having a savory option, I like using the white cheddar flavor with BBQ-roasted almonds and beef jerky bits for a bit of protein and fiber.

Sometimes a sweet treat is absolutely required. And while we don’t think every single thing you eat needs to be fiber-focused, if you can enjoy them both at the same time, why not? If you’ve never enjoyed traditional stroopwafels, they’re essentially two thin, crispy, and chewy cookie layers with an even thinner layer of caramel between them.

Rip Van Wafels makes some of the best stroopwafels. They make a delightful little snack or treat, especially with coffee or tea. Each full-size cookie has a surprising 6 g of fiber. They’re individually packaged, ideal for taking with you on the go. And they come in flavors like Dutch caramel and vanilla, cookies and cream, chocolate, and snickerdoodle.

Beans might not seem like the most appealing snack. But once you’ve tried a crunchy, crispy, salted, roasted edamame bean, you might change your tune, especially when you find out how much fiber they have. One oz of these beautifully savory bean snacks has an incredible 6 g of fiber, not to mention 14 g of protein.

The Only Bean makes several flavors of roasted edamame aside from the sea salt flavor. These include ranch, wasabi soy sauce, sriracha, and buffalo, all of which we’d love to find on hand just when we need a savory little snack. While we love steamed edamame, this snackable version is impossible to resist. And it comes in conveniently packable 1-oz packs that are ideal for tossing in a backpack, purse, or lunch box. It’s also available in 4-oz bags. 

Sunbasket has a lot of elements that we love about meal delivery services, all under one roof. You can choose from fresh or frozen prepared meals, plus meal kits that you cook at home. You can go for more health-conscious options or lean into something fun and comforting. And there’s no shortage of delicious-sounding options whichever route you go.

Where we really think Sunbasket shines is the amount of fiber-rich options on the menu. The service often incorporates abundant produce alongside whole grains and beans as the base of its dishes. When I tested Sunbasket myself, I found the ingredients to be high-quality. Plus, the menus are diverse and easy to filter for healthier, high-fiber options.

Thrive Market wants to make it easy for you to fill your home with affordable, healthy groceries from recognizable brands, without the hassle of going to the store. It offers shelf-stable products and personal care items, and writer Brittany Vargas says the website is “inviting and easy to navigate.” Still, we wish it were easier to see what you can buy without a membership.

Since we’ve had the experience of testing the service, we can say that the list of products is truly expansive and easily searchable. It offers filters that you can simply plug in for items, like dairy-free, gluten-free, vegan, high-protein, and, of course, high-fiber, just to name a few.

When she tested the service, Vargas enjoyed the “great selection of specialty items, including personal care and home items.” And while she didn’t really feel that affordability was the most prominent feature, it was nice that the shipping fees were waived if you hit a minimum order. Plus, Thrive does accept SNAP (supplemental nutrition assistance program) EBT benefits.

For those who like the ease of prepared meal delivery but want a plant-forward approach to fiber, Thistle might strike a chord. The company serves up individual servings of fresh, packaged meals that are either entirely plant-based or plant-forward, along with meat-based protein options.

Meals are made without dairy or gluten-containing ingredients for those who wish to or need to avoid that. They generally provide a minimum of 10 g to 15 g of fiber per entrée, and 10 g of fiber per breakfast.

Vargas thought Thistle made it “easy to get a wide variety of healthy whole foods that also taste delicious.” Menus are based on location, so there's some variation depending on where you live. But you can expect plenty of fiber-filled foods like whole grains, nuts and seeds, fruits, and veggies. These take the form of delectable meals like a cherry cheesecake mousse dessert or a gochujang cauliflower bowl for lunch, paired with a snack plate of cashew-based pub cheese, seed crackers, tomatoes, and almonds.

Smoothies and oat bowls are some of the simplest, most effective ways for increasing your fiber intake. Daily Harvest makes it even easier to have them at home without spending hundreds to stock your freezer with niche ingredients.

Oat bowls include flavors like blueberry maple pecan and hazelnut cacao, and smoothies range from ginger + greens to cherry + raspberry and mint + cacao. Fiber does vary from item to item, but it ranges from 5 g to 15 g. Writer Caitlin Beale, RDN, calls the service “ideal for anyone who wants to incorporate more produce into their diet but struggles to find the time.”

Momentous Fiber+ is actually a blend of several sources of fiber and fiber-like substances, including psyllium (a soluble fiber), resistant starch, and insoluble fiber from rice bran.

All in all, the blend in this fiber supplement could be useful if you’re simply not getting enough fiber overall from all sources, and if you need supplementation in multiple areas, not just soluble fiber.

Some people may not be able to tolerate psyllium. For example, folks with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO) may need a readily available source, and guar fiber can be a good choice. We especially love this option from Tomorrow’s Nutrition.

It’s also generally well-tolerated (with certain exceptions), and Metamucil has a lot of accessible, flavored options to choose from. While some of the brand’s flavored options can be high on the sugar side, sugar-free options are available and make a great starting point for psyllium supplementation.

Psyllium does form a gel when combined with water, so it’s best to drink it somewhat quickly once you mix your supplement. And, as with any fiber supplement, you’ll want to keep up your overall hydration.